Most of you know some of the basics that I have been preaching about how to maximize fat loss; eat five to six times a day, drink plenty of water, balance your protein, carbohydrates, fats, and avoid processed food.
Here are five new things to think about to help you lose those unwanted pounds for the nice weather ahead:
Try Tabata Interval Workouts
If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10 second rest. This is repeated for eight rounds for four mintes at a time. It’s simple, effective and a great way to increase your metabolism and burn body fat. You can use a variety of modalities such as a bike, treadmill, and even your bodyweight!
Keep workouts short and intense
One of the least talked about training methods is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods. The longer you drag out your workout, the less likely you can keep up the intensity. An easy way to do this is set a time limit. Try to get as much of your workout done in that time frame. Each time you do that workout, try to beat your previous time. So if you are trying to lose body fat, get out of the mindset that you have to work out for hours and hours. The harder you work in less time, will equate to a higher metabolism, and a much more effective weight loss program.
Finish your workout with a bang!
If you ever came to one of my classes, or trained with me, you are well aware that I like to end a workout with what I call finishers. These are exercises that are short, intense, and very demanding. My favorites are sled pushes and rope training circuits. These exercises are sure to get the heart rate up, and keep your metabolism rocking for the next 12-24 hours after exercise due to the increased oxygen demand that is called EPOC (Exercise Post Oxygen Consumption). EPOC is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels” and “can require several minutes for light exercise and several hours for hard intervals. “ Essentially, we are looking for activities that keep us burning more calories after the exercise session.” Be sure to end your session with a bang to keep your engine burning all day long!
Spice up your food
There are many spices that you can use to help foods taste great, but who thought that many had so many health benefits, and could lead to fat loss? Two of my favorites are turmeric (curcumin), and cinnamon. Turmeric the spice can help reduce inflammation, helps detoxify the body, and may aid in fat metabolism and help in weight management. There have been endless studies on turmeric in both a spice and supplement form that help support these claims. Cinnamon is another great tasting spice that can help promote a healthy blood sugar level. In short, if your blood sugar level is off due to not eating often enough, or consuming too many processed carbs, this can lead to excess storage of body fat. Try adding a little cinnamon to help keep your blood sugar level on the right track, keeping your metabolism in the right gear.
Practice table pushaways
Table pushaways simply mean step away from the table. The old saying that you can’t out train a bad diet is so true. I tell my clients seeking to lose body fat to forget the word meal and use the word feeding. Five to six small feedings a day is the key. If you do this you will reduce your chances of overeating and storing food as body fat. Combine this method with the hard training protocols above, and you will lose fat in no time! Table pushaways are the hardest exercise of all, and they are psychological, not physical.
written by Justin Grinnell. Grinnell is the co-owner of State of Fitness.